Lateral Bound

Lateral Bound

The Lateral Bound is a dynamic exercise that targets the lower body, specifically the glutes, quads, and calves. It is a plyometric movement that helps improve athleticism, agility, and power. The exercise involves explosive lateral movements, mimicking movements commonly used in sports such as basketball, soccer, and tennis. To perform the Lateral Bound, start in a standing position with your feet hip-width apart. Bend your knees slightly and engage your core muscles. From here, jump explosively to the side, pushing off with one foot and landing softly on the opposite foot. Keep your chest up, back straight, and land with a slight bend in your knee to absorb the impact. Immediately push off with the opposite foot and repeat the movement to the other side. Continue alternating sides for the desired number of repetitions. The Lateral Bound challenges your muscles to generate power from side to side, increasing lateral stability and strengthening the muscles responsible for lateral movements. This exercise can help improve your ability to change direction quickly, enhance balance, and prevent injuries related to lateral movements. It is important to perform the exercise with proper form and start with a lower intensity before progressing to more challenging variations. Incorporating the Lateral Bound into your regular workout routine can help diversify your training and promote a well-rounded fitness program. However, if you have any pre-existing knee or ankle conditions, it is important to consult with a professional before attempting this exercise to ensure it is safe for you. Furthermore, beginners should focus on mastering the basic movement pattern before adding intensity or speed. Remember to warm up adequately before attempting any plyometric exercise to reduce the risk of injury.


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Next, push off with your left leg and jump to the right side, extending your left leg out to the side and swinging your right arm across your body.
  • Land softly on your right leg, with your left leg slightly bent to absorb the impact.
  • Immediately repeat the movement by pushing off with your right leg and jumping to the left side, extending your right leg out to the side and swinging your left arm across your body.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to maintain control and balance throughout the exercise.
  • Perform the exercise at a pace that challenges you but allows for proper form.

Tips & Tricks

  • Engage your core throughout the exercise for stability and balance.
  • Maintain a soft knee bend to absorb the impact and reduce stress on your joints.
  • Focusing on proper form is crucial, so make sure to push off with the outside leg and extend the outside arm for balance.
  • To increase the intensity, use a higher platform or add resistance by holding dumbbells.
  • Start with a lower height and gradually progress as you develop strength and agility.
  • Remember to land softly and quietly to minimize strain on your joints.
  • Keep your gaze forward and focus on a fixed point to maintain balance.
  • Incorporate lateral bounds into a well-rounded lower body workout routine to target different muscle groups.
  • Perform a proper warm-up before starting the exercise to reduce the risk of injury.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.


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